4 High-Protein Snacks to Leave on the Grocery Shelves Right Now

4 High-Protein Snacks to Leave on the Grocery Shelves Right Now

The human body has an impressive innate ability to repair itself over the course of a normal life. This is where the magic of protein comes in. There is a reason why nutritionists and health experts consider protein an essential part of an individual’s diet. These amino acid chains play roles in muscle growth, digestion, hormonal regulation, cell repair, and energy production.

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“Protein contains the building blocks for muscle and tissue growth. It is essential for optimal immune function and regulated moods,” he says. Sydney Green, MS, RDand owner Green Health. “At its most basic level, protein is a tremendous source of energy and is essential for prosperity.”

You are probably looking for the best ways to incorporate more protein into your diet. There are plenty of protein-rich foods that can be eaten between meals. Why not use the snacking habit to your advantage?

“Protein helps build and repair lean muscle mass, as well as slowing down digestion which helps you fill up faster and stay full for longer,” Amy Judson, MS, RD, CSSD, LDA certified sports nutritionist. “Because it slows digestion and helps keep blood sugar stable, it can help reduce the incidence of energy highs and lows throughout the day.”

But just grabbing anything that advertises a high protein content off the shelf isn’t going to cut it. Whether you are trying to build your strength, achieve a weight loss goal, or just stabilize your energy, there is a right way to add protein into your day.

“Just because a food is high in protein doesn’t always mean it’s good for you,” Goodson points out. “If it contains large amounts of added sugars or saturated fats — which can be found on the food label — you may want to choose another option. Both added sugars and saturated fats can add a lot of calories, and often, not many. of nutrients.”

To the untrained eye, it can be difficult to decide which foods are worth your money. Here are four protein-rich snacks our experts recommend skipping for a balanced diet.

Courtesy of Amazon

per 1 bar200 calories, 7 g fat (3 g saturated), 0 mg cholesterol, 170 mg sodium, 21 g carbs (less than 1 g fiber, 17 g sugar), 15 g protein

Protein bars are a convenient way to get protein on the go. Nothing is easier to toss in your bag on those busy days – and it’s a better way to satiate your hunger than a handful of chips.

A protein bar packed with minerals and vitamins may seem like it has the best nutritional balance, but the ingredient list tells a different story, with 17 grams of sugar versus 15 grams of protein. “This bar has more grams of sugar than grams of protein,” says Green. “Plus, the ingredient list is full of highly processed items.”

One ingredient that you can find in many protein bars is protein isolate. This bar contains a protein blend consisting of soybean isolates, whey and milk protein.

“Ideally, the protein should come from a whole food source rather than isolate. For example, protein from Greek yogurt is different from ‘milk protein isolate,’” Green notes. “You also want the grams of protein in a snack to be higher than the grams sugar.” In short, this is a snack you can eat.

Quest Bar Protein Dough Coated With Chocolate Chips
Courtesy of Amazon

per 1 bar180 calories, 9g fat (5g saturated), <5mg cholesterol, 160mg sodium, 16g carbs (9g fiber, 1g sugar), 17g protein

Quest Bars offers a range of candy flavors like S’mores, Peppermint Bark, and Birthday Cake, so you can enjoy without sugar. People with diabetes or those on a keto diet should strictly limit their sugar intake, and this is marketed as a high-protein bar that can meet their needs.

How can you make a substitute for cookie dough without sugar? Using artificial sweeteners and sugar alcohols. They contain fewer calories and do not have a significant effect on the blood sugar level.

But some studies have shown that artificial sweeteners can be harmful to gut health. “This product contains potential gastrointestinal irritants such as erythritol (sugar alcohol) and corn fiber,” says Green. If you have any digestive issues like IBS, you may want to get a real treat from this “healthy” dessert.

You can find high quality protein bars if you know what you’re looking for. Goodson recommends choosing bars with 10 to 20 grams. “If you’re looking for bars, shakes, and powders with more than 30 grams of protein per serving, they’re probably not worth buying,” she says.

Simple clean eats cookies protein powder
clean simple eats

in 1 scoop: 100 calories, 0 g fat (0 g saturated), 1.9 mg cholesterol, 70 mg sodium, 4 g carbs (2 g fiber, 1 g sugar), 20 g protein

When you are trying to build muscle, you should take in a lot of extra protein. for reference, Healthline He says the average person needs about 0.36 grams of protein per pound of body weight. But in order to gain muscle, you’ll need more than twice that, with 0.7 to 1.0 grams per pound of lean body mass. Mixing protein powder into a smoothie, or even water can help supplement the protein you get from your diet, making it easier to reach your goal.

But while this special blend looks delicious and contains 20 grams of protein with zero grams of added sugar, it’s not the best if you’re trying to stay on track with your nutrition plan. Green points out that this powder contains xylitol as a second ingredient, which won’t help you kick your sugar habit.

“Xylitol is a sugar alcohol. Sugar alcohols are sweeter than real sugar and can make you crave sweets all day long,” says Green. For this reason, it would be better for you to find another option.

Danone Oykos Pro Greek Vanilla Yogurt
Courtesy of Target

in container140 calories, 3 g fat (0 g saturated), 20 mg cholesterol, 45 mg sodium, 8 g carbs (0 g fiber, 3 g sugar), 20 g protein

Yogurt is a powerhouse of nutrients, combining the benefits of protein, calcium, and probiotics. If you tolerate dairy, it is a good snack to curb dairy cravings while also reducing belly fat.

However, Dannon tried augmenting Oikos Greek Yogurt with unnecessary ingredients you don’t need in your bowl to splurge on 20 grams of protein per serving.

“Greek yogurt on its own is naturally high in protein,” says Green. “This product adds whey protein to the yogurt to boost the protein grams.” “In addition, this product contains ‘natural flavors’ that can cause gastrointestinal upset as well as preservatives.”

Instead of buying hype, stick to plain Greek yogurt, topped with peanut butter or other nuts for more satiating protein.

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